Deja de hacer pesos muertos así (¡salva tu columna!) con el Dr. Stuart McGill

The deadlift is one of the best exercises for training your legs, developing a V-shaped back, and measuring strength. But doing it incorrectly can cause problems in your spine. Perhaps it's even happened to you. You get ready to do a deadlift, grab the bar, lift, and… Pain! The main cause of back and spinal pain when doing a deadlift is posture. If you don't have good posture, your joints won't be able to handle the strain and will cause problems. Today, I've brought in Dr. Stuart McGill to show us how to do a deadlift correctly. 00:00 Intro 00:18 Straight Back 02:00 Hip Structure 05:31 Exceeding Your Range of Motion 06:35 The Weightlifter's Wedge 08:08 Earn the Right to Lift More Weight 08:51 You're Adapting 09:45 Outro Other related videos: How to Use Deadlifts to Gain Muscle (and the 5 Most Common Mistakes):    • Cómo usar el Peso Muerto para ganar múscul...   How to WAKE UP Your Glutes (DO IT DAILY!) with Dr. Stuart McGill:    • Cómo DESPERTAR tus glúteos (¡HAZLO A DIARI...   The 4 BEST Glute Exercises for a Great Butt (at the Gym or at Home) with Bret Contreras:    • Los MEJORES 4 ejercicios de glúteos para t...   If you've ever hurt your back while deadlifting or are worried about getting hurt while You do it, you're not alone. There are five reasons why many people get injured with this exercise. I'll tell you what they are and how to find the right exercise for your body, and a safe and powerful deadlift technique. To begin, let's analyze why the deadlift is considered a dangerous exercise despite its many benefits and properties for strengthening the back. Here's the thing: we've all seen it at the gym or done it ourselves at some point. Squatting during this exercise is a popular technique that elite powerlifters use to lift more weight, but for those with less experience, the safest way to deadlift is with your spine in a neutral position. The problem with the deadlift is that it's very easy to lose the neutral position. If you don't have enough strength to lift the weight in a bench press or squat, you won't be able to complete the exercise. However, rounding your spine while deadlifting makes the lift easier, and since you're not constantly looking at your back in the mirror, it's easy to do without noticing. Combine this with heavy weights, a lack of back and core strength to maintain your spine in that position, and as a result, your back will tire and injure over time. This is further complicated by the fact that some people's hip bones prevent them from maintaining a neutral spine in the traditional deadlift form. Let's explore the 5 causes of back pain during deadlifts. The first reason relates to hip structure. Some people are born with deep acetabulums in their hips, which makes it very difficult for them to lower and pull themselves down from the deadlift position. Stuart clearly demonstrates what happens. In this case, if you try to go beyond what your hip anatomy allows, you'll feel a pinch in your hip that will prevent you from going any lower without rounding your lower back. Regardless of your body type and the type of deadlift you're doing, you should perform what's known as the lifter's wedge before you pull. Dr. Stuart McGill popularized this technique, and it's a surefire way to protect your back during the lift and unleash the power of your hips. While this technique will help you avoid back injuries, it often fails due to the following mistake. Perfecting your technique and strengthening the protective muscles of your back and core takes time and persistence. During the process, many let their ego get in the way and attempt to lift loads that exceed their ability to maintain a neutral spine and rigidity throughout the lift. I advise you to pay attention to the level of pain you experience after your first few sessions. If your back muscles are adapting, the pain after a session will decrease over time. If this doesn't happen, or if you experience significantly more lower back pain than usual one day, it's a sign that you're losing your spine's neutral position and need to refine your technique. Jeremy Ethier For business inquiries, please email our agent: [email protected]